Binge Drinking: What It Is And How To Stop It

Binge drinking is really common thanks to the culture surrounding alcohol. It’s super accessible, addictive and completely normalised.

If you’ve noticed you're binge drinking, it can be powerful to step back and assess your relationship with alcohol. Drinking alcohol should enhance your life, bring new experiences and leave you feeling better than before. If that’s not the case for you, it might be good to reframe how you drink.

Whatever your reason for landing on this article, we’re unpacking how to stop binge drinking and take steps to have a positive relationship with alcohol.

Binge Drinking Is Very Common

First things first, binge drinking is very common so hold off on the self-judgement.

Many people enjoy a couple of drinks and then struggle to stop. For 1 in 6 people, binge drinking is a normal pattern of behaviour.

For some, this cycle of binge drinking is manageable, but for others it can be very damaging. Drinking to excess can make you feel out of control and mentally and physically unwell, yet the accessibility and social acceptance of alcohol makes it very hard to stop or limit your intake to a couple of drinks.

Binge drinking can look like refraining through the week and then going hard on the weekend, having long periods off drinking and then drinking to excess on occasions and for some it’s drinking 4-5 drinks in a 2 hour period regularly.

You Can Binge Drink But Not Be An Alcoholic

It’s common to adopt black and white thinking when it comes to alcohol - either you’re either an alcoholic, or you’re just a casual drinker and there’s no in between. 

However, the data shows that a lot of people who binge drink to excess are not alcohol dependent or diagnosed with an issue.

In fact, in one study, 27.4% of participants stated that their drinking was excessive and in another 16.6% reported drinking to dangerous levels, and yet only 1.2% of the population are “alcoholics”. 

That leaves a big gap of people who don’t have a problem with drinking, but drink excessively. If you fall into that 15.4% - 26.2% of people, you’re known as a “grey area drinker”. 

These people might not have an obvious issue with drinking, but they often struggle with their relationship with alcohol, experiencing things like anxiety, regret, shame, mental and physical health impacts and more.

Often this drinking can fly under the radar even though it has negative consequences on the person's life. They might not feel like they have enough of an issue with it to get help or reframe their relationship with alcohol, so they continue a binge drinking cycle.

What Are The Consequences Of Binge Drinking?

Avert your eyes if you’re hungover or regretting binge drinking the night before, as this might make you feel bad.

That said, it is important to recognise the many negative effects of binge drinking in order to effectively assess whether it’s serving you.

Here are the health risks of binge drinking:

- Increased risk of acute harm (blackouts, injuries, overdoses)

- Increased risk of unsafe sexual behaviour

- More likely to fall, burn yourself, drown, be in a car crash etc

- Compromises immune function after one binge

- Causes liver damage long term

- Can increase risk of cancer including: head and neck, esophageal, liver, breast and colorectal cancers.

And the mental and social implications:

- Sleep quality worsens because alcohol disrupts the normal sleep cycle, leading to fatigue and low concentration.

- Mood and stress regulation can shift over time because binge drinking changes levels of neurotransmitters in the brain.

- Anxiety and depression symptoms may intensify along with shame and regret.

- Memory, attention, and learning ability can decline.

- Motivation can become lower.

- Relationships, work, and school can be affected because of mood swings, missed responsibilities, or conflict tied to drinking habits.

So all in all, binge drinking can make you feel pretty awful.

Recognising the Signs of Binge Drinking

Sometimes identifying binge drinking can be a challenge as the behaviour may be so normal for you and/or your social circle. It can be hard to decide to manage your binge drinking because not every risk or consequence happens every time. 

Often you might get away with a few nights of taking it too far, but then inevitably there will be an experience that forces you to take a look at your alcohol intake.

If that’s where you’re at, here’s some indicators that you might be binge drinking:

- Consuming large amounts of alcohol in a short period. Experts say 4-5 drinks in 2 hours. However, if you do this you might not remember, so this isn’t always the best way to measure.

- Visible signs of intoxication that come on quickly and unintentionally - experiencing the “oh no, I’m too drunk” feeling.

- Blacking out or having gaps in memory.

- Not being able to limit drinking once you start.

- Uncharacteristic behaviour while drinking.

- Guilt and shame about what you said/ did.

- A general lack of control.

Setting Goals To Stop Binge Drinking

For some, the risks and consequences of binge drinking are worth it. But for many, binge drinking is a net negative in their life and they want to stop.

If that’s you, setting goals can be a huge step in staying focused on your intentions. 

Start by identifying what you want. Do you want to cut down on the number of drinks you have, limit drinking to certain occasions, or stop drinking altogether? Be specific about your goals, as vague objectives are harder to follow and measure. For instance, instead of saying, "I want to drink less," set a goal like, "I will limit myself to two drinks on weekends."

Accountability is another important aspect of goal-setting. Share your goals with a trusted friend, family member, or support group who can provide encouragement and help keep you on track. 

Strategies to Reduce Binge Drinking

Here are some popular strategies to reduce binge drinking.

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One effective approach is to pace yourself when drinking by making drinks less strong or alternating drinks with non-alcoholic ones, such as clean cocktails, water, soda or juice.

This not only helps to keep your blood alcohol volume in check but also keeps you hydrated and limits the next day symptoms. Setting a limit on the number of drinks you will have before you start drinking can also be helpful. 

Change Your Environment

Another strategy is to change your environment and social habits. If you find that certain places or groups of friends encourage binge drinking, consider spending time in different settings or with different people who support your goals. 

Pick Up Hobbies And Get Active

Engage in activities that don’t revolve around alcohol, such as sports, hobbies, or volunteering. This can help shift your focus away from drinking and provide alternative ways to enjoy your time.

Get Curious

Mindfulness and self-awareness can also play a significant role in reducing binge drinking. Pay attention to the reasons why you drink and the emotions you experience before, during, and after drinking. 

Are you drinking out of boredom, stress, or social pressure? Developing healthier coping mechanisms for these triggers can make a big difference. 

Manage Stress

Techniques such as meditation, deep breathing exercises, and journalling can help manage stress and negative emotions without relying on alcohol. 

Seek Support

Seeking professional help from a therapist or counsellor can provide valuable tools and support in changing your drinking habits.

Tools And Support

If you need extra advice on your alcohol intake, start with your GP. Then, there are also a range of alcohol support services offered by the NHS.